You can add whole fruit to an assortment of breakfast foods. For example, you can sprinkle some blueberries over corn flakes or top oatmeal with bananas. Slip some chopped dried apricots into muffins or add fruit to pancake batter.
Top these pancakes with fruit instead of maple syrup. You'll be more likely to limit the amount of sugars you are eating and better control your blood glucose.
Apple Banana Pancakes
Preparation time: 15 minutes
Cooking time: 10 minutes
Yield: 4 servings (12 pancakes – 3 per person)
3/4 cup all-purpose flour
1/2 cup whole wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1-1/2 teaspoons applesauce
2 teaspoons apple juice concentrate
1-1/4 cups lowfat milk
3 egg whites
2 overripe bananas, mashed well
Nonstick cooking spray
1. In a bowl, combine all-purpose flour, whole wheat flour, baking powder, and salt. Set aside.
2. In another bowl, combine applesauce, apple juice concentrate, milk, egg whites, and bananas. Stir well. Add flour mixture. Stir until smooth. (Pancake batter thickens as it sits. If you do not immediately cook the pancakes, or if the cooking extends over a period of time, you may need to thin the batter with a little more milk as you cook each batch.)
3. Coat a large, well-seasoned or nonstick skillet with cooking spray. Heat skillet over medium heat until hot. For each pancake, spoon 1/4 cup of batter onto skillet. When bubbles form on top of pancakes, after about 1 to 1-1/2 minutes, turn them over. Cook until bottom of each pancake is golden brown. Serve immediately, topped with fruit of your choice.
Nutrient analysis per serving: 245 kcalories, 10 grams protein, 49 grams carbohydrate, 1.6 grams fat, 0.7 grams saturated fat, 3 milligrams cholesterol, 4 grams fiber, 409 milligrams sodium
Exchanges: 3 starch
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